Roasted Carrot & Chickpea Hummus

Ingredients

• 5carrots, sliced into 5 cm pieces
• 1 canchickpeas, with liquid
• 90 ml (6 tbsp), dividedolive oil
• 60 ml (¼ cup)tahini
• 45 ml (3 tbsp)lemon juice
• 2garlic cloves, minced
• 15 ml (1 tbsp)cumin seeds
• 15 ml (1 tbsp)caraway seeds
• 15 ml (1 tbsp)whole coriander seeds
• 5 ml (1 tsp)salt
• 1.25 ml (¼ tsp)pepper
• 2chillies from a can of chipotle peppers, chopped, with 30 ml (2 tbsp) of their sauce
• 45 ml (3 tbsp)sunflower seeds
• 30 ml (2 tbsp)honey

Instructions

1. 1

   Heat the oven

   Preheat the oven to 204°C (400°F).

2. 2

   Oil the carrots

   Toss the carrot pieces with 15 ml (1 tbsp) of the olive oil.

3. 3

   Roast until tender

   Roast the carrots for 35 minutes, or until tender.

4. 4

   Toast the spices

   Put the caraway, coriander and cumin seeds in a frying pan. Swirl the pan constantly for a few minutes, until the seeds smell fragrant and look lightly toasted.

5. 5

   Grind the spices

   Grind the toasted seeds in a coffee grinder, spice mill or blender, or crush them with a mortar and pestle.

6. 6

   Blend the hummus

   Put the carrots, half the toasted spices (1½ tbsp), chickpeas and their liquid, 60 ml (4 tbsp) olive oil, lemon juice, salt and pepper in a blender. Blend until smooth.

7. 7

   Glaze the seeds

   Toast the sunflower seeds in a pan for 1 minute. Add the honey and stir for 1 minute, taking care not to let it burn.

8. 8

   Finish and serve

   Spoon the hummus into a serving bowl. Toss the remaining spices with the chopped chillies, then arrange the chilli mixture over the hummus and sprinkle with the sunflower seeds.

What is roasted carrot and chickpea hummus?

Hummus is a dip with roots in Levantine cooking, traditionally made by blending chickpeas with tahini, lemon and other seasonings. This version keeps that creamy chickpea base but adds roasted carrots for sweetness and a warm colour.

Toasted cumin, caraway and coriander bring a fragrant, earthy edge, while chipotle and honeyed sunflower seeds make the topping smoky, sweet and crunchy.

Nutrition and macros by portion

The nutrition label shows one serving as written: 600 calories, 15g protein, 57g carbs, 37g fat.

Chickpeas and carrots provide most of the carbohydrates, while olive oil, tahini and sunflower seeds contribute much of the fat; chickpeas and tahini also supply some protein. Serve a modest scoop with plenty of crisp vegetables or salad to balance the plate.

Roast the carrots for sweetness

Carrot pieces: cut them to a similar size so they soften at roughly the same pace. The recipe roasts them with a little oil until tender, concentrating their flavour before blending.

Doneness: a knife should pass easily through the thickest piece. If the carrots are still firm after 35 minutes, continue roasting until tender.

Toast and grind the spices

Whole seeds: toasting cumin, caraway and coriander briefly helps their aromas come through in the finished dip. Keep the pan moving and take it off the heat once the seeds smell fragrant and look lightly toasted.

Ground spices: grind the seeds after toasting, then use half in the hummus and reserve the rest for the chilli topping. Avoid letting the seeds darken too much, as they can taste bitter.

Blend to a smooth texture

Chickpeas and liquid: blend the chickpeas with their canning liquid, roasted carrots and the listed oil and lemon juice. The recipe uses the liquid as part of the mixture, so add the can contents rather than draining them.

Smoothness: blend until the mixture is even, pausing to scrape down the sides if needed. The finished hummus should be thick enough to sit in a bowl but smooth enough to scoop.

Build the smoky topping

Chipotle: the chopped chillies and their sauce bring smoky heat to the reserved spices. Toss them together before spooning them over the hummus so the flavour is spread across the topping.

Sunflower seeds: stir them with honey in the pan for the specified minute, watching closely because honey can scorch. Scatter them over the bowl for a sweet, crisp contrast.

Serve it as a dip or spread

Serve the hummus with raw vegetables, warm flatbread or crisp crackers for dipping. It also works as a spread in wraps or sandwiches.

For a fuller plate, pair it with a salad or sliced vegetables. The crisp accompaniments balance the dip's soft texture and make it easy to portion.

Recipe notes & tips

• Cut the carrots into evenly sized pieces so they roast at a similar rate.
• Keep the spice pan moving while toasting to prevent the seeds scorching.
• Let the roasted carrots cool briefly if your blender is not designed for hot ingredients.
• Scrape down the blender sides if some of the mixture sticks above the blades.
• Watch the honeyed sunflower seeds closely, as the honey can burn quickly.
• Add the chilli topping gradually if you prefer a milder serving.

Variations

• Extra lemon: add a little more lemon juice for a sharper finish.
• Milder topping: use fewer chipotle chillies while keeping some of the sauce.
• Fresh garnish: scatter chopped parsley over the bowl just before serving.
• Smoother dip: blend for longer, stopping to scrape the sides as needed.
• Seed swap: use pumpkin seeds instead of sunflower seeds for a different crunchy topping.

Common mistakes to avoid

• Uneven carrot pieces: cut them to a similar size so they become tender together.
• Scorched spices: swirl the pan constantly and stop when the seeds are fragrant and lightly toasted.
• Drained chickpeas: keep the canning liquid, as the method blends it into the hummus.
• Lumpy hummus: blend until smooth and scrape down the sides if needed.
• Burnt honey: stir the sunflower seeds constantly and keep the pan under close watch.
• Overpowering chipotle: add the chilli topping in a controlled layer rather than mixing it all through.

How to store

Store leftover hummus in an airtight container in the fridge for up to 3 days. The topping may soften as it sits; stir the hummus before serving, and let it come briefly towards room temperature rather than reheating it.

Frequently asked questions